Ukuba uphila neCOPD (Chronic Obstructive Pulmonary Disease), isifo semiphunga esihlala ixesha elide, ugqirha wakho usenokuba ukucebisile ukuba uzilolonge. Ilungile kakhulu kwimpilo yakho. Nangona kunjalo, njengokuqhuba imoto ngononophelo, kukho izinto ezimbalwa ekufuneka sizilumkele xa sizilolonga. Kuphela kukumamela imizimba yethu nokuzilolonga ngokufanelekileyo apho sinokuzuza khona ngokupheleleyo. Ngoko ke, namhlanje, masithethe ngezinto ekufuneka sizilumkele xa sizilolonga ngeCOPD?
Izinto eziqhelekileyo ekufuneka uzikhumbule ngaphambi nangexesha lokuzivocavoca
Ukuzilolonga asinto ekufuneka uyingxamele uze uyenze ngaxeshanye. Ukuba unyamekela izinto ezimbalwa ezincinci, ungazilolonga ngokukhuselekileyo.
Kuthekani ukuba kukho utshintsho kumayeza?
Khawuthelekelele ukuba ugqirha wakho ukuqalile ukusebenzisa iyeza elitsha okanye utshintshe umthamo welinye elidala. Kwimeko enjalo, ngokuqinisekileyo kuya kufuneka uthethe nogqirha wakho ngaphambi kokuba uqale ukuzilolonga njengesiqhelo. Kuba iyeza elitsha linokutshintsha kakhulu indlela umzimba wakho osabela ngayo kumthambo. Ungaziva udiniwe ngokukhawuleza, okanye ungaziva ungonwabanga. Ke ngoko, funa ingcebiso kagqirha kuqala.
Mamela ukudinwa.
Ngezinye iintsuku siziva sidiniwe kakhulu kunesiqhelo. Kukho amaxesha apho sicinga, "Namhlanje kunzima kakhulu emzimbeni wam." Ukuba ucinga, "Ngaba ndizilolonge kakhulu izolo?", yehlisa izinga lokuzilolonga ngaloo mini. Ukuba uziva udiniwe kakhulu, kungcono ukungazilolongi ngaloo mini. Gcina ulungelelwano phakathi komsebenzi wakho nokuphumla. Musa ukuya kwindawo enye rhoqo ukuze uzilolonge.
Umzimba wakho ngumhlobo wakho osenyongweni. Mamela oko kuthethwa ngumhlobo. Mnike ikhefu xa esithi udiniwe.
Kuthekani ukuba ndiyeka ukuzilolonga phakathi?
Khawuthelekelele ukuba unomkhuhlane okanye esinye isifo esikuthintelayo ekuzilolongeni iintsuku ezimbalwa. Okanye mhlawumbi ubuhambahamba waza waphoswa ziintsuku ezimbalwa zokuzilolonga. Xa uqala kwakhona, ungaqali kwangoko kwinqanaba elifanayo nangaphambili. Qala kwinqanaba eliphantsi uze wakhe kancinci kancinci uye kwinqanaba lakho eliqhelekileyo kwiintsuku ezimbalwa njengoko umzimba wakho uhlengahlengisa.
Musa ukuzilolonga xa ugula!
Ukuba uzive ungaphilanga kakuhle okanye unomkhuhlane, musa ukuzilolonga nangasiphi na isizathu. Linda iintsuku ezimbini ukuya kwezintathu emva kokuba zonke iimpawu ziphelile ngokupheleleyo ngaphambi kokuba uqale ukuzilolonga. Nangona kunjalo, ukuba ugqirha wakho ukunika naluphi na olunye uncedo, landela elo cebiso.
Ziphephe ezi ntlobo zemithambo kunye nemisebenzi.
Njengomntu one-COPD, eminye imithambo kunye nemisebenzi yemihla ngemihla inokubangela uxinzelelo olungeyomfuneko kwimiphunga yakho, ngoko ke lumka kakhulu ngezi zinto.
- Ukuphakamisa nokutyhala: Kuphephe imisebenzi efana nokuhambisa isilinda segesi ekhaya, ukuphakamisa ibhakede elinzima, okanye ukutyhala itafile enzima. Ukuba kufuneka uphakamise into enzima, yikhuphe umoya ngelixa uphakamisa.
- Umsebenzi wasegadini: Kuphephe imisebenzi enzima efana nokucheba ingca, ukuhlakula, ukurhola amagqabi, kunye nokumba umhlaba ngeefosholo.
- Umsebenzi Wasekhaya: Ngamanye amaxesha imisebenzi efana nokucoca umgangatho okanye ukusula iindonga iyadinisa kunokuba ucinga. Ngamaxesha anje, akukho ntloni ukucela uncedo kwilungu losapho.
- Ezinye iintlobo zokuzilolonga: Ziphephe imithambo efana ne-'push-ups' kunye ne-'sit-ups'. Ziphephe ne-'isometric exercises'. Ngamafutshane, 'i-isometric exercises' zimithambo apho esinye isihlunu sicinezelwa kwenye okanye kwinto engashukumiyo (njengodonga). Ezi zinokunyusa uxinzelelo ngaphakathi esifubeni.
Nangona kunjalo, qhagamshelana nogqirha wakho ukuqinisekisa ukuba ungenza imithambo efana nokuphakamisa iintsimbi, oomatshini bokutsala iintsimbi, ukuhamba ngokukhawuleza okanye ukubaleka, kunye nokudada.
Ngaba nawe kufuneka ucinge ngendawo yokuzilolonga?
Ewe, ngokuqinisekileyo. Indawo ozilolonga kuyo kunye nemozulu zichaphazela ngqo umzimba wakho.
- Ukubanda kakhulu, ubushushu, kunye nokufuma: Ukuba uzilolonga ngaphandle, kuphephe ukuzilolonga ngeentsuku ezibandayo kakhulu, ngeentsuku ezishushu kakhulu, kunye neentsuku ezinomswakama ophezulu (umswakama). Ungaziva udiniwe ngokukhawuleza, ingakumbi xa kumanzi kakhulu. Kwakhona, amaqondo obushushu aphezulu anokuphazamisana nokuhamba kwegazi lakho, nto leyo ebangela ubunzima bokuphefumla kunye nentlungu esifubeni.
- Ukuzilolonga ngaphakathi: Ngeentsuku apho imozulu ingekho ntle, zilolonga ngaphakathi. Okanye ukuhambahamba kwindawo enkulu yokuthenga nako kukhetho oluhle.
- Iinduli neentaba: Ziphephe iinduli ezinde nanini na xa kunokwenzeka. Ukuba kufuneka unyuke induli, yehlisa isantya sakho kwaye uthathe amanyathelo amancinci. Jonga ukubetha kwentliziyo yakho.
- Emva kokuzilolonga: Kuphephe ukuhlamba ngamanzi ashushu okanye abandayo emva nje kokuzilolonga. Kwakhona, kuphephe ukuya kwi-sauna.
Indlela yokumamela imiqondiso yomzimba wakho
Xa uzilolonga, umzimba wakho unika imiqondiso eyahlukeneyo. Usixelela izinto ezinje, "Ndidiniwe kancinci ngoku," "Ngaba kufuneka siphumle kancinci?", "Oku kunzima kancinci." Eyona nto ibalulekileyo kukuqonda le miqondiso kwaye uphendule kuyo.
| Uphawu lomzimba | Oko Ufanele Ukwenze |
|---|---|
| Ubunzima bokuphefumla okanye ukudinwa kakhulu | Yehlisa isantya sokuzilolonga, okanye uyeke ngokupheleleyo, uze uphumle. Hlala esitulweni uphakamise imilenze yakho. Ukuba uqhubeka nokuba nengxaki yokuphefumla, tsalela umnxeba ugqirha wakho ngokukhawuleza. |
| Ukubetha kwentliziyo okukhawulezayo okanye okungahambelaniyo (iintliziyo ezibethayo) | Yeka ukuzilolonga ngoko nangoko uze uphumle ngokuzolileyo. Emva kokuphumla malunga nemizuzu eli-15, jonga ukubetha kwentliziyo yakho. Ukuba izinga lokubetha kwentliziyo yakho lisengaphezulu kwe-120-150 beats ngomzuzu, fowunela ugqirha wakho ukuze ufumane ingcebiso engaphezulu. |
| Naluphi na uhlobo lwentlungu | Ungaze uyityeshele intlungu. Ukuba ufumana iintlungu esifubeni okanye intlungu naphi na emzimbeni wakho, yeka ukuzilolonga ngoko nangoko. Ukuzilolonga ngenxa yentlungu kunokonakalisa amalungu akho okanye ezinye iindawo. Thetha nogqirha wakho ngale nto kwaye ufumane ingcebiso. |
| Phumla emva kokuzilolonga | Ukuba uziva udiniwe kakhulu okanye unengxaki yokuphefumla emva kokuzilolonga, musa ukulala ebhedini. Endaweni yoko, hlala kwisitulo esikhululekileyo uze uphumle. Ukulala ebhedini kunokunciphisa ukunyamezela umthambo. |
Ukuba ezi mpawu ziyenzeka, yeka ukuzilolonga ngoko nangoko!
Kukho iimpawu ezithile, ukuba ziyavela, kufuneka uyeke ngoko nangoko umthambo owenzayo uze uphumle ngaphandle kokucinga kabini. Ezi ziimpawu zesilumkiso "zokukhanya okubomvu".
| Iimpawu zesilumkiso zokuba kufuneka uyeke ukuzilolonga ngoko nangoko |
|---|
| ✔️ Ukuziva intlungu esifubeni okanye ukuxinana |
| ✔️ Ukuziva ubuthathaka emzimbeni |
| ✔️ Ukuziva unesizungu okanye ubuthathaka |
| ✔️ Ukuziva uxinzelelo okanye iintlungu esifubeni, entanyeni, engalweni, emhlathini, okanye egxalabeni |
| ✔️ Ukunyuka kobunzima okanye ukudumba ngaphandle kwesizathu ( ukuba ufumana olu phawu, fowunela ugqirha wakho ngoko nangoko ) |
| ✔️ Naziphi na ezinye iimpawu ezingaqhelekanga ezikwenza urhaneleke |
Ukuba ufumana naziphi na kwezi mpawu kwaye azipheli nasemva kokuphumla, qiniseka ukuba uthetha nogqirha wakho. Kusenokufuneka wenze utshintsho kumayeza akho, ukutya, okanye imiqathango yolwelo.
Umyalezo Wokuya Ekhaya
- Ukuzilolonga ngeCOPD kuhle kakhulu, kodwa kufuneka kwenziwe ngokukhuselekileyo nangobulumko.
- Soloko uthetha nogqirha wakho malunga nendlela yakho yokuzilolonga ukuba amayeza akho ayatshintsha.
- Mamela umzimba wakho. Phumla ukuba uziva udiniwe. Yeka ukuzilolonga ukuba uziva iintlungu.
- Kuphephe ukuzilolonga ngaphandle ngeentsuku ezishushu kakhulu, ezibandayo nezifumileyo.
- Ukuba ufumana iimpawu ezilumkisayo ezifana neentlungu zesifuba, ukuphefumla kancinci, okanye isiyezi, yeka ukuzilolonga ngoko nangoko.
- Ukuzilolonga yinto omele uyenze umhlobo wakho osenyongweni, kodwa lumka ngalo mhlobo. Soloko uqhagamshelana nogqirha wakho ukuba unengxaki.
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